RESISTANCE TRAINING PROGRAM

Amanda Beckstead

CLIENT DATA
AGE: 25
GENDER: Male
WEIGHT: 112.4 kg. = 248.5 lbs.
MUSCULAR FITNESS GOAL: Increase muscular size
MUSCULAR FITNESS ASSESSMENT
ENDURANCE TEST RESULTS: 93/105
ENDURANCE FITNESS CATEGORY: Excellent
STRENGTH TEST RESULTS: 38/60
STRENGTH FITNESS CATEGORY: Good
MUSCULAR FITNESS TRAINING PRESCRIPTION
TYPE: DCER (Isotonic)
EQUIPMENT: Weight Bar/Free weight, Weight Machines
FREQUENCY: 3 days per week
INTENSITY (% 1RM): 70-80% 1RM
SETS: 2-4 Sets
REPS: 8-12 reps
REST BETWEEN SETS: 1-2 minutes
METHOD OF PROGRESSION: Arbitrary weight increase
Muscular Fitness Training Program
Upper Body
Exercise
Intensity
(% 1RM)
Biceps Curl
70%

Triceps
Extension

70%

Bench Press

80%

Weight
/Resistance

65 lbs.

195 lbs.

Sets

Reps

Joints

12

Elbow, Hand, Wrist

12

Elbow, Hand, Wrist

Shoulder, Shoulder
Girdle, Elbow,
Wrist

Primary Muscles
Hand & Wrist
Flexors, Biceps
Brachii, Brachialis,
Brachioradialis
Hand & Wrist
Flexors, Triceps
Brachii, Anconeus
Hand & Wrist
Flexors, Triceps
Brachii, Anconeus,
Pectoralis Major,
Anterior Deltoid,
Corobrachialis,
Biceps Brachii,
Serratus Anterior,
Pectoralis Minor

Seated Row

75%

10

Elbow, Shoulder,
Shoulder Girdle

Overhead
Shoulder
Press

75%

10

Elbow, Shoulder
Girdle, Shoulder,
Wrist & Hand

Lat Pulldown

75%

10

Elbow, Shoulder,
Shoulder Girdle,
Wrist & Hand

Reverse Fly

80%

Shoulder, Shoulder
Girdle

Butterfly

80%

Shoulder, Shoulder
Girdle

Lower body
Exercise
Intensity
(% 1RM)
Perfect
Body
Squat
Weight

Leg Press

70%

170 lbs.

Weight/
Resistance
Body
Weight

Sets

Reps

Joints

Hip,
Knee,
Ankle

250 lbs.

12

Hip,
Knee

Biceps Brachii,
Brachialis,
Brachioradialis,
Latissimus Dorsi,
Trapezius,
Rhomboids
Wrist & Hand
Flexors, Triceps
Brachii, Anconeus,
Pectoralis Major,
Anterior Deltoid,
Coracobrachialis,
Biceps Brachii,
Trapezius, Levator
Scapulae, Serratus
Anterior
Wrist & Hand
Flexors, Biceps
Brachii, Brachialis,
Brachioradialis,
Pectoralis Major,
Latissimus Dorsi,
Teres Major,
Subscapularis, LM
Trapezius, Pectoralis
Minor, Rhomboids
Trapezius, Rhomboid,
Deltoid,
Infraspinatus, Teres
Minor
Pectoralis Minor,
serratus anterior,
Pectoralis Major,
Anterior Deltoid,
Coracobrachialis

Primary Muscles
Gluteus Maximus,
Semimembranosus,
Semitendinosus, Biceps
Femoris, Rectus Femoris,
Vastus Medialis, Vastus
Intermedius, Vastus Lateralis,
Gastrocnemius, Soleus
Gluteus Maximus, Vastus
Medialis, Vastus Intermedius,

Leg Curl

75%

150 lbs.

10

Knee

Leg
Extension

75%

235 lbs.

10

Knee

Calf Raise

80%

Ankle

Shin
Flexion

80%

Ankle

Sets

Reps

Trunk
Exercise
Right/Left
Lateral
Barbell
Bends

Intensity
(% 1RM)
75%

Incline Sit
up

Body
Weight

Lower Back
Machine

80%

Weight/
Resistance

Body
Weight

Vastus Lateralis, Biceps

Femoris, Rectus Femoris
Biceps Femoris, Gluteus
Maximus, Semitendinosus,
Semimembranosus
Rectus Femoris,
Adduductor Longus, Adductor
Brevis, Adductor Magus
Gastrocnemius, Soleus, Biceps
Femoris, Semitendinosus
Tibialis Anterior, Extensor
digitorum longus, extensor
hallucis longus, peroneus tertius

Joints

Primary Muscles
Rectus Abdominis,
External Oblique,
Internal Oblique,
Transverse Abdominis,
Erector Spinae
Rectus Abdominis,
External Oblique,
Internal Oblique,
Transverse Abdominis
Erector Spinae, Splenius,
Quadratus Lumborum

10

Thoracic &
Lumbar
Spine

10

Hip, Trunk,
Cervical
Spine

Thoracic &
Lumbar
Spine

FLEXIBILITY EXERCISES
MUSCLE GROUP

DESCRIPTION

Latissimus Dorsi

Standing tall with your back straight and hand clasped above your
head. Gently lean to one side until you feel a moderate stretch in
upper back and shoulder. Hold for 5 seconds, return to standing
position. Repeat 5 to 10 times. Repeat on the opposite side.

Triceps

Reach your hand behind your head, grasp your elbow and gently pull.
Hold for 10-20 Seconds and then switch sides.

Deltoid

Stand with your feet shoulder width apart and knees slightly bent.
Clasp your hands behind your back and straighten your elbows.
Gently squeeze your shoulder blades together and raise your hands
directly upward. Hold for up to 30 seconds.

Low Back

Kneel on a mat with your feet tucked under your butt, lean forward
and reach your arms out in front of you. Allow your head to rest on
the floor and let your hips to sink back as far as you can without
letting your hands move from their original position.